Premenstrual syndrome, more commonly called PMS, refers to a group of symptoms that can occur one to two weeks before you start your period. These symptoms vary among women, but they usually go away when your period begins. Although the exact cause of PMS remains unclear, hormones may play a crucial role in this syndrome. Calcium may help minimize PMS symptoms.
Hormones
Several hormones play a role in regulating your menstrual cycle. Your hypothalamus produces a hormone early in your period that stimulates the pituitary gland to release FSH, or follicle-stimulating hormone. The pituitary gland also releases luteinizing hormone, also called LH hormone. Estrogen levels begin to rise early in your menstrual cycle. After ovulation, which generally occurs about 14 days into the menstrual cycle, your body begins producing more progesterone. This coincides with the beginning of premenstrual symptoms.
PMS
Some of the symptoms associated with PMS include trouble concentrating, irritability, mood swings, tender breasts, insomnia, headache and food cravings. Consuming beverages that contain alcohol or caffeine may increase PMS symptoms, affecting both your energy level and your mood. Stress or depression may make your PMS symptoms more severe. A healthy diet, as well as vitamin and mineral supplements, may help minimize the symptoms.
Vitamins and Minerals
Taking vitamins and minerals to treat medical symptoms is one type of alternative therapy that may provide relief for women who suffer from PMS, although more research is necessary. Calcium is one of the nutrients that may help, according to the University of Maryland Medical Center. Other nutrients that might minimize PMS symptoms include vitamin D, vitamin B6 and magnesium.
Method
The standard recommended amount of calcium for women in their reproductive years is 1,000 mg per day, although some research shows that the greatest PMS benefits occur at doses of 1,200 mg per day. Vitamin D plays a role in calcium absorption. Taking 400 to 500 IUD of vitamin D each day can help ensure proper calcium metabolism. Natural sources of calcium include dairy products, beans and grains. Sunlight is a natural source of vitamin D, although many dairy products contain added amounts of this nutrient.
